24 male, reallh busy in life i can only go 3x a week to gym this is my fullbody workout program done 3x a week
I am 5'10 and 170lbs been working out for 5 years, I want to make my program better and more productive while also emphasizing more on hypertrophy as I am ectomorph and look skinny at this weight
Day A
Squat – 2 × 9
Rest: 3:00 — Load: 210
Close-Grip Bench Press – 2 × 8
Rest: 3:00 — Load: 175
Chest-Supported / Leaning Rows – 2 × 10–12
Rest: 3:00 — Load: 55 / 65
Machine Shoulder Press – 2 × 10–12
Rest: 2:00 — Load: 100
Lat Pulldown – 2 × AMRAP
Rest: 2:00 — Load: 130 / 70
Triceps Extension – 2 × 10–12
Rest: 3:00 — Load: 40
DB Curls – 2 × 10–12
Rest: 2:00 — Load: 35
Lateral Raises – 2 × 10–12
Rest: 1:30 — Load: 25
Face Pulls – 2 × 12–15
Rest: 1:30 — Load: 40
Day B
Squat – 2 × 5
Rest: 5:00 — Load: 255
Overhead Press (OHP) – 2 × 5
Rest: 5:00 — Load: 135
Close-Grip Lat Pulldown – 2 × 10–12
Rest: 3:00 — Load: 140
Close-Grip Bench Press – 2 × 10–12
Rest: 3:00 — Load: 160
Cable Rows – 2 × 10–12
Rest: 2:00 — Load: 140 / 65
Overhead Triceps Extension – 2 × 10–12
Rest: 2:00 — Load: 65
Barbell Curls – 2 × 10–12
Rest: 2:00 — Load: 70
Face Pulls – 2 × 12–15
Rest: 1:30 — Load: 40
Barbell Shrugs – 2 × 10–12
Rest: 1:30 — Load: 135